Estimated Calories Burned:
268-554

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Uneven Push-ups L
02 - ISO Row Flys L
03 - Uneven Push-ups R
04 - ISO Row Flys R
05 - Lawn Press L
06 - Trinity Push-ups L
07 - Lawn Press R
08 - Trinity Push-ups R
09 - Kneeling ISO Hold Curls L
10 - Side Threaders L
11 - Kneeling ISO Hold Curls R
12 - Side Threaders R
13 - ISO DB Chest Press L
14 - ISO Leg Dips L
15 - ISO DB Chest Press R
16 - ISO Leg Dips R
17 - In & Out Mowers L
18 - Rev Lunge Curls L
19 - In & Out Mowers R
20 - Rev Lunge Curls R
21 - In & Out Push-ups L
22 - Rev Table-Top Press L
23 - In & Out Push-ups R
24 - Rev Table-Top Press R
25 - Standing ISO Hold Curls L
26 - Clockwork Swings L
27 - Standing ISO Hold Curls R
28 - Clockwork Swings R
29 - DB Stacked Foot Push L
30 - Lawn Mores L
31 - DB Stacked Foot Push R
32 - Lawn Mores R
33 - Stutter Crawls L
34 - ISO TYAs L
35 - Stutter Crawls R
36 - ISO TYAs R
37 - ISO Chest Press L
38 - Pendulum Curls L
39 - ISO Chest Press R
40 - Pendulum Curls R
41 - Strike Down Press L
42 - Lawnmower Ladders L
43 - Strike Down Press R
44 - Lawnmower Ladders R
45 - Kneeling Turkish Press L
46 - Concentration Curls L
47 - Kneeling Turkish Press R
48 - Concentration Curls R
49 - 1-2-3 Fast Slow Push-ups

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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